Blog - Rapid Crossfit

22 11 2017 – Wednesday – Strict Press

Strict Press (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
Viola
AMRAP 20
400m Run
11 Power Snatches 45/30
17 Pull-ups
13 Power Cleans

21 11 2017 – Tuesday – Pull Up

SWOD
3x Max Effort Weighted Pull Up @ 90% (ref 31/09)
3×10 Straight Arm Raises
—————
METCON
50 AbMat Sit Up
200m Run
100m Farmer Carry
40 AbMat Sit Up
200m Run
100m Farmer Carry
30 AbMat Sit Up
200m Run
100m Farmer Carry
20 AbMat Sit Up
200m Run
100m Farmer Carry
10 AbMat Sit Up
200m Run
100m Farmer Carry

20 11 2017 – Monday – Deadlift

Deadlift (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
3RFT
21 Deadlift 60/45
15 Box Jump Over 24/20″
9 Push Jerk

18 11 2017 – Saturday – Beast 12

Beast 12
25 Lunge
20 Pull-Up
50 Box Jumps (20″)
20 Double-Under
25 Ring Dip
20 K2E
30 Kettlebell Swing
(32/24)
30 Sit-Up
20 KB Hang Squat Clean
(16/12)
25 Back Extension
30 Wall Ball Shot (9/6)
3 Rope Climb

17 11 2017 – Friday – Bench Press

Bench Press (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
9RFT
24 Push Up
8 Deadlift 90/60

16 11 2017 – Thursday – Isabel

5-10min HS Practice
Back to Wall > Balance
or
Kick Up Practice
—————
Power Snatch
3-3-2-2-1-1
—————
Isabel
30 Power Snatch 60/45

15 11 2017 – Wednesday – Front Squat

Front Squat (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
3RFT
30 H.P.C 52/35
30 Wall Ball
400m Run

14 11 2017 – Tuesday – Pull Up and Sit Up!

SWOD
Max Reps in 2mins (60s Rest Between)
Strict C2B
Strict Pull Up
Strict T2B
Hollow Rock
or
Top 1/2 Pull Up
Bottom 1/2 Pull Up
Full Pull Up
Hollow Rock
—————
METCON
3 Rounds
0-1min 15 AbMat Sit Up
1-2min 12 AbMat Sit Up
2-3min 9 AbMat Sit Up
3-4min 6 AbMat Sit Up into Max Cal Rower

13 11 2017 – Monday – Strict Press

Strict Press (Wendler) 5 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
5@ 65% 5@ 75%, 5+@ 85%
—————
METCON
Every 3mins for 12mins
200m Run
10 Bar Facing Burpee
M.E Push Press 52/35

11 11 2017 – Saturday – Painstorm XXIV

Painstorm XXIV
100m Run
50 Burpees
200m Run
100 Push Ups
300m Run
150 Lunges
400m Run
200 Squats
300m Run
150 Lunges
200m Run
100 Push Ups
100m Run
50 Burpees

Partner Up – Run
Together, Split the Reps